Pick a muscle group or browse all exercises — with instructions, tips, and common mistakes for every movement.
Select Muscle
Click a muscle to browse
Browse by Muscle Group
Browse by Equipment
Browse by Training Style
Quick Start — Workout Splits
Pre-made Dumbbell Workouts
Muscle Group
Equipment
Movement Type
✕ Clear all filters
⌕
0 Exercises
📋 Save as Workout
Clear
◈
Select an exercise to preview
Kettlebell Sumo Deadlift With High Pull
Similar Exercises
45 Degree Twisting Hyperextension
Hyperextension Bench · Rotation
B
45 Degree Hyperextension (arms In Front Of Chest)
Hyperextension Bench · Hinge
B
45 Degree Hyperextension Arms To Chest
Hyperextension Bench · Hinge
B
Back Extension Machine
Hyperextension Bench · Hinge
B
Back Extension On Exercise Ball
Stability Ball · Hinge
B
Exercise Ball Back Extension With Hands Behind Head
Stability Ball · Hinge
B
Exercise Ball Lower Back Dynamic Stretch
Stability Ball · Mobility/Flexibility
B
Exercise Ball Lower Back Prone Stretch
Stability Ball · Mobility/Flexibility
B
Home ›
Lower Back ›
Kettlebell Sumo Deadlift With High Pull
Kettlebell Sumo Deadlift With High Pull
Lower BackKettlebellHingeStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Set up the equipment correctly and adjust seat or handles to your height.
2
Start at a moderate pace to warm up for the first 1-2 minutes.
3
Maintain an upright posture with core engaged throughout.
4
Drive with both arms and legs for maximum calorie burn.
5
Control your breathing — exhale on exertion and find a steady rhythm.
Pro Tips
Interval training — alternating between high and low intensity — burns more fat than steady-state.
Keep your core engaged to improve posture and protect your lower back.
Track your heart rate to make sure you're training in the right zone for your goal.
Overview
A cardiovascular exercise using the kettlebell that raises heart rate and burns calories. Works the full body through continuous rhythmic movement, making it effective for conditioning and fat loss.
Muscles Worked
Calisthenics-Cardio-Functional
75%
Full Body
42%
Common Mistakes
Starting at maximum intensity with no warm-up — increases injury risk.
Poor posture — slouching forward or gripping too tight reduces efficiency.
Inconsistent pace — going too hard too soon and burning out early.
About Training Your Lower Back
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.
